Bowflex Motivator 2 User manual

Written By: Tom Purvis RPT, RTS

Registered Physical Therapist

and founder of the

Resistance Training

Specialist Program

The Bowflex

®

Motivator

®

2

Home Gym

Owner’s Manual

and Fitness Guide

WWWBOWFLEXCOM

Special Edition Includes:

Dr. Ellington Darden’s

Six Week Fast Fat Loss –

Body Leanness Program

Safety Precautions 1

Get To Know Your Bowflex® Motivator®

2

Safety Warning Labels

2

Get To Know Your Bowflex® Motivator®

2

Home Gym 4

How to Use Your Bowflex® Motivator®

2

Home Gym 5

The Bowflex® Body Leanness Program

By Ellington Darden, Ph.D.

9

Define Your Goals

29

Warm Up / Cool Down

Aerobic Rowing 31

Chest Exercises:

Bench Press 32

Chest Fly 32

Decline Bench Press 33

Incline Bench Press 33

Resisted Punch 34

Lying Cable Crossover 34

Shoulder Exercises:

Rear Deltoid Rows 35

Lateral Shoulder Raise 35

Seated Shoulder Press 36

Front Shoulder Raise 36

Shoulder Extension 37

Shoulder Shrug 37

Scapular Protraction 38

Scapular Depression 38

Lying Front Shoulder Raise 39

Reverse Fly 39

Shoulder Rotator Cuff—Internal 40

Shoulder Rotator Cuff—External 40

Seated Lateral Shoulder Raise 41

Scapular Retraction 41

Back Exercises:

Lying Lat Pulldowns 42

Low Back Extension 42

Pulldowns 43

Narrow Pulldowns with Hand Grips 43

Lying Lat Fly 44

Lying Narrow Lat Pulldowns 44

Seated Lat Rows 45

Arm Exercises:

Triceps Pushdown 45

French Press 46

Lying Triceps Extension 46

Cross Triceps Extension 47

Lying 45° Triceps Extension 47

Seated Triceps Extension 48

Standing Biceps Curl 48

Seated Biceps Curl 49

Lying Biceps Curl 49

Seated Wrist Extension 50

Standing Wrist Curl 50

Reverse Curl 51

Seated Wrist Curl 51

Standing Wrist Extension 52

“Rope” Pushdowns 52

Abdominal Exercises:

Reverse Crunch 53

Resisted Reverse Crunch 53

Seated (Resisted) Abdominal Crunch 54

Seated (Resisted) Oblique Abdominal Crunch 54

Trunk Rotation 55

Leg Exercises:

Leg Extension 55

Lying Leg Extension 56

Ankle Eversion 56

Ankle Inversion 57

Standing Hip Extension (Knee Flexed) 57

Standing Hip Abduction 58

Seated Hip Adduction 58

Seated Hip Abduction 59

Standing Leg Kickback

59

Bowflex® Motivator® 2 Warranty 60

Bowflex® Motivator® 2 Warranty Card 61

Muscle Chart 63

Table of Contents

a

Safety Precautions

1

Safety Precautions

• Read the owner’s manual and follow it carefully before using the

machine.

• CONSULT YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE

PROGRAM. Only he or she can determine the exercise program

that is appropriate for your particular age and condition. If you

have not been exercising or are pregnant or have a heart condition

or any physical limitation, failure to consult your physician before

engaging in physical exercise, such as using the Bowflex®

Motivator® 2 , could result in serious injury or death. If while

using the Bowflex® Motivator® 2 you have any pain or tightness

in your chest, an irregular heart beat, shortness of breath, feel

faint, light-headed or dizzy or have any pain or discomfort, STOP

and consult your physician immediately.

• DO NOT TRY EXERCISES THAT ARE NOT IN THIS MANUAL. Only

the exercises in this manual are based on the calibrated resistance

and capacity levels of the Bowflex® Motivator® 2 home gym.

Exercises not in this manual may damage the equipment or cause

injury.

• Parents and others in charge of children should be aware that

children, because of their natural play instinct and fondness for

experimenting, may be tempted to situations and behavior for

which the equipment is not intended, with resulting damage to the

equipment and injury to the children or others. Children’s access

to the equipment should therefore be controlled, and they should

be instructed about the potential for personal injury and damage if

they play with the equipment.

• Inspect your machine for any worn or loose components prior to use.

Tighten or replace any worn or loose components prior to use. Pay

close attention to cables, or belts and their connections.

• Before exercising, make sure the cable pulley system is properly

secured, properly attached, and in perfect working condition.

• Keep cables and Power Rod® unit bound with the rod binding strap

when not in use.

• Do not wear any loose or dangling clothing or jewelry while using

the Bowﬂex® Motivator® 2 home gym. Stand clear of all moving

components.

• When connecting the Power Rod® unit to the cable hooks or

disconnecting them, do not stand so that you are looking directly

over the top of the rods. Stand off to the side, so that if a rod is

accidentally released, you will not be struck by it.

• Keep out of the path of the Power Rod® unit when exercising

and make certain that observers also stand clear of the Bowﬂex®

Motivator® 2 home gym when the Power Rod® unit are in use.

• Never use dumbbells or other weight equipment to increase the

weight resistance. Doing so will likely damage the equipment and

potentially injure users. Use only the Power Rod® unit that came

with your Bowﬂex® Motivator® 2 home gym.

• Never move or adjust the seat while sitting on it. Never stand on the

seat. You could lose your balance and fall and damage the seat

• Never attempt to exercise while the seat rail is in the folded position.

• Never attempt to exercise with more resistance than you are

physically able to handle.

• Never allow children to use the Bowﬂex® Motivator® 2 home

gym unsupervised. To do so could result in injury. Certain kinds

of resistance training may be inappropriate for children in certain

younger age groups. Before children are allowed to use the

equipment, their mental and physical development should be taken

into account through consultation with their doctor, who must

approve any exercise program before a child attempts it. Children

should be controlled and instructed on the correct use of the

equipment.

• This equipment is under no circumstances suitable as a children’s

toy.

• Maximum user weight for the Bowﬂex® Motivator® 2 home gym

is 300 pounds (136 kg). For your safety, do not use or allow others to

use the Bowﬂex® Motivator® 2 home gym if they weigh in excess

of 300 pounds (136 kg).

• Keep your body weight centered on the machine, seat, or base frame

platform while exercising.

• When using the Bowﬂex® Motivator® 2 home gym for standing leg

exercises, always grasp the Lat Bar on your machine for stability.

• Set up and use your Bowﬂex® Motivator® 2 home gym on a hard,

level surface.

• Allow a workout area of at least 8’4” x 6’6” (2.6 m x 2 m) of free

space for safe operation of the Bowﬂex® Motivator® 2 home gym.

• This machine is meant for individual consumer use only, and is not

meant for use by institutions.

• Always read and follow the Warning and Safety labels attached

to your Bowﬂex® Motivator® 2 home gym. Do not remove these

labels. If you need replacement labels, please call a Nautilus

Representative at (800) 628-8458.

WARNING: Failure to follow these precautions can cause damage to the the Bowflex® Motivator® 2

home gym and serious injury to users and bystanders.

2

Get To Know Your Bowflex

®

Motivator

®

2 Safety Warning Labels

Home Gym

The following safety warnings are located on the Bowﬂex

®

Motivator

®

2 exercise machine. Please read all safety

precautions and warning information prior to using your product. Be sure to replace any warning label if damaged,

illegible, or missing. If you need replacement labels, please call a Nautilus Representative at (800) 628-8458.

Label 2

Label 1

Label 3

Label 4

3

Get To Know Your Bowflex

®

Motivator

®

2 Safety Warning Labels

The following safety warnings are located in site speciﬁc areas on the unit. Please review and understand the safety

warning labels and their locations on the unit prior to use.

If you do not have, or cannot ﬁnd, or need to replace a warning label please call 1-800-NAUTILUS (1-800-628-8458) to

obtain a new label.

Label 1:

Please make sure all users read, understand, and follow

the warning labels on the home gym. See Figure 1 for

general use safety label.

Location: The warning label in Figure 1 is located on the back

of the lat tower.

Label 2: “Caution: At all times stay out of the paths of moving

rods.”

Location: Left and right side of rod box.

Label 3: “Warning: Do not hang from bar.”

Location: Front of lat tower.

Label 4: “Caution: Before each use of this equipment, check all fasteners, snap hooks, cables and pulley

functions. Tighten and fasten as needed. Check pulleys and cable for wear and function.”

Location: Back of the lat tower below Label 1.

Figure 1

4

Get To Know Your Bowflex

®

Motivator

®

2 Home Gym

Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex® Motivator® 2 home

gym. Also locate and read all warning labels that are posted on the machine. It’s important to understand how to properly perform each

exercise before you do so using Power Rod® Resistance.

Get To Know Your Bowflex

®

Motivator

®

2 Home Gym

Power Rod® Unit

Rod Hook

Upper

Lat Tower

Bench

Rod Caps

Cable

Rod Box

Leg Attachment

Bent Lat Bar

Lat Bar Pulley

Chest Bar Pulley

Home Gym

5

Power Rod

®

Resistance

Power Rod

®

units are made from a special composite

material. Your rods are sheathed with a protective black

rubber coating. Each rod is marked with its weight rating

on the “Rod Cap”.

Adjusting And

Understanding

The Resistance

The Bowflex® Motivator® 2

home gym comes with 210

pounds (95 kg) of resistance

[one pair of 5 lb. (2.25 kg) rods,

two pair of 10 lb. (4.5 kg) one

pair of 30 lb. (13.5 kg) rods,

and one pair of 50 lb. (22.5 kg)

rods].

Hooking The Power Rod

®

Unit To The

Cables

You may use one rod or several rods in combination, to

create your desired resistance

level.

To hook multiple rods up to

one cable, bend the closest rod

toward the cable and place the

cable hook through that rod cap.

You can then hook up the next

closest rod through the same

cable hook.

Hooking up the closest rod first

prevents rods from crossing over

the top of one another.

Safety

When connecting the

Power

Rod

®

unit to the cable hooks

and disconnecting them, do

not stand so that you are

looking directly over the top of

the rods. Stand off to the side,

so that if a rod is accidentally

released, you will not be

struck by it.

When You Are Not Using Your

Bowflex® Motivator® 2 Home Gym

Disconnect the cables from the

Power Rod

®

unit when

your are not using your Bowflex® Motivator® 2 home

gym. Use the rod

binding strap included

with your machine

to bind all the rods

together at the top.

You can also place

your cables and grips

through the strap

to keep them out of

the way. Leaving the

rods and cables under

tension could cause

injury if a rod were

inadvertantly released.

How to Use Your Bowflex

®

Motivator

®

2 Home Gym

Get To Know Your Bowflex

®

Motivator

®

2 Home Gym

6

The Workout Bench

Your Bowflex® Motivator® 2 home gym has a number of seat

and bench positions: flat bench forward, flat bench back, 45°

incline and free-sliding seat extension.

To adjust the seat, pull out the Seat Rail Knob, then slide the

seat to one of the three locking holes on the Seat Rail. Release

the Seat Rail Knob to secure when finished.

Removing the Bench:

The Bench easily attaches and releases from the Seat.

To attach the Bench, insert the half hinge on the end of the

Bench into the half hinge on the seat. To remove

the Bench, lift up on the long portion and pull away from seat.

Flat Bench:

The Flat bench position is used for most exercises. You may lock

the bench into a Back (closest to Power Rod

®

unit

) or Forward

(furthest from Power Rod

®

unit

) position to accommodate height/

reach needs.

45° Incline Bench:

Start with a flat bench, following the

above instructions to release and move

the seat and bench. Lift the bench

while sliding the seat toward the

Power Rod

®

unit until the bench back

is resting against the Lat Tower.

Free-Sliding Seat:

Remove the Bench, pull out the Seat

Rail Knob, give it half a turn and

release to place the Seat in a “free

sliding” position for Aerobic Rowing.

Storing Your

Bowflex

®

Motivator

®

2

Home Gym

Folding your Bowflex® Motivator® 2

home gym for storage is easy.

1) Lock the Seat and Bench

into the flat position.

2) Remove all Power Rod

®

resistance and then

bind the

Power Rod

®

unit with the rod binding strap.

3) Remove the Seat Rail Knob from the seat rail.

4) Tilt the bench toward the

Power Rod

®

unit.

5) Secure the bench by inserting the Seat Rail

Knob into the hole in the side of the Seat Rail Bracket.

Maintenance and Care of Your

Bowflex® Motivator® 2 Home Gym

Inspect your machine for any worn or loose components prior

to use. Tighten or replace any worn or loose components

prior to use. Pay close attention to cables, or belts and their

connections.

Clean the bench with a non-abrasive household cleaner after

each use. This will keep it looking new. Do not

use automotive cleaner, which can make the bench

too “slick.”

Review all warning notices. The

safety and integrity designed into a

machine can only be maintained when

the equipment is regularly examined

for damage and repaired. It is the sole

responsibility of the owner to ensure

that regular maintenance is performed.

Worn or damaged components shall

be replaced immediately or the

equipment removed from service until

the repair is made. Only manufacturer

supplied components shall be used to

maintain/repair the equipment.

If you have any questions regarding

your Bowflex® Motivator® 2 home

gym, please call our Customer Service

Department at 1-800-NAUTILUS

(1-800-628-8458) or by mail at:

16400 SE Nautilus Drive

Vancouver, Washington, USA 98683

How to Use Your Bowflex

®

Motivator

®

2 Home Gym

Get To Know Your Bowflex

®

Motivator

®

2 Home Gym

7

Accessories and Equipment

Hand Grips:

The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the D-

Rings on the Hand Grips to attach them to the cables.

Standard Grip: Grasp the grip and cuff together to form a grip without

inserting your hand through the cuff portion. Most of the exercises you

perform utilize this grip. The Standard Grip also is used for Hammer Grip

exercises, when you need to hold the Hand Grip vertically for greater wrist

support.

Hand Cuff Grip:

Slip your hand through the cuff portion of the grip

so that the foam pad rests on the back of your hand. Then grasp the

remainder of the grip that is sitting in your palm. This method of gripping

is great for exercises like front shoulder raises or any exercise where your

palm is facing down.

Ankle Cuff Grip:

The cuff opening can be made larger to

accommodate the ankle. Place your hand in the cuff and slide it away

from the grip. Insert your foot or ankle and tighten by sliding the grip back

toward the cuff.

Lat Cross Bar:

The Lat Cross Bar enhances exercises that work back, shoulders and triceps muscles.

Warning

:

• Before using the Lat Cross Bar, make sure that all fasteners are in place and tightened.

• Make sure that the Lat Tower cables are securely fastened to the regular Bowflex® cables and the

Bent Lat Bar, Squat Bar or Hand Grips.

• Always use the Bent Lat Bar holders to support the Bent Lat Bar, or remove the bar when not in

use.

• Do not hang from or attempt to perform “chin ups” from the Lat Cross Bar.

• Never pull on the Bent Lat Bar unless there is resistance attached to it.

Leg Extension:

Designed to add more effectiveness exercises that target your legs, thighs, calves, etc.

Caution

:

• Before using the Leg Extension, make sure that all fasteners are in place and tightened.

• Make sure that the Extension’s cables are securely fastened to the regular cables.

How to Use Your Bowflex

®

Motivator

®

2 Home Gym

Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527

Get To Know Your Bowflex

®

Motivator

®

2 Home Gym

8

Using Your Leg Press Belt

How to Use Your Bowflex

®

Motivator

®

2 Home Gym

Leg Press Belt:

The Leg Press Belt is used for the Leg Press exercise.

• With the Bowflex

®

seat adjusted to the “free sliding” position (spring lock seat

pin unlocked), the hand grips removed, and the desired amount of resistance

hooked up, sit on the seat and position the leg press belt around your hips.

• Slide forward to the pulleys and place your feet through the right and left

openings under the rod cables.

• Attach the rod cables to the D-rings on the Leg Press Belt so that the belt is taut.

• Place hands on vertical main frame and push yourself back while placing feet,

one at a time, onto the pulley frame.

• Grasp belt near where it’s attached to the cables and begin to press back.

Get To Know Your Bowflex

®

Motivator

®

2 Home Gym

The Bowflex

®

Body Leanness

Program

By Ellington Darden, Ph.D.

The following program was created by

Dr. Ellington Darden. It contains a rigorous

fitness and dietary program. Please

consult your physician before beginning

any fitness or dietary program.

Some of the names of the

exercises listed in this program

have been changed in order

to match the names of

the exercises in this

manual. The exercises

themselves have not

been changed, in

order to preserve

the integrity of

Dr. Darden’s

Study.

FAST FAT LOSS

NOW

!

10

Introduction

The Bowflex® Body Leanness

Program

This program is scientifically designed for maximal fat

loss over six weeks. It is important that you practice

every aspect of the plan to achieve optimum results.

The program separates into three two-week stages.

During each stage you will exercise, control the number

and quality of calories you consume, and drink plenty of

ice-cold water.

Before starting the exercise routine you must be familiar

with your Bowflex® Motivator® 2 home gym. You

should experiment with finding the proper amount of

resistance to use on each exercise. You should be able to

perform 8 repetitions, but not more than 12 repetitions,

for each exercise. It is essential that you learn how to

perform each movement before trying a complete circuit,

because part of the effectiveness of the training depends

on minimal rest between each exercise.

The Bowflex

®

Body Leanness Program

CONSULT YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM.

Show this plan and your Bowflex® Motivator® 2 home gym Owner’s Manual to your

physician. Only he or she can determine whether this course is appropriate for your

particular age and condition. If while using the Bowflex® Motivator® 2 you have

any pain or tightness in your chest, an irregular heart beat, shortness of breath, feel

faint, light-headed or dizzy or have any pain or discomfort, STOP and consult your

physician immediately.

Certain people who should not try this program--including children and teenagers;

pregnant women; women who are breast feeding; diabetics; individuals with certain

types of heart, liver, or kidney disease; and those suffering from certain types of

arthritis. This is not an all-inclusive list. You may have a condition that would make

this program unsafe for you. Play it safe and consult a healthcare professional

before starting the program.

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11

A Personal Guarantee From Dr. Ellington Darden

Dear Bowflex® Enthusiast,

I’m excited, really excited! I’m elated because I’ve developed an exercising and eating program that produces fat loss faster than

any plan I’ve ever tested.

The men involved in my research, for example, had an average fat loss of 27.95 pounds (12.68 kg) per man. Women on the same

program averaged a reduction of 16.96 pounds (7.69 kg). Best of all, these dramatic results were achieved—not in six months—

but in only six weeks!

That’s right. Similar results can be accomplished by you in six short weeks, which include just 18 workouts (3 per week) on the

Bowflex® machine.

Bowflex® home gym was a significant part of the results. The exercises performed on it allowed the participants to build

muscle, which accelerated their metabolisms, and produced faster and greater fat losses.

The plan worked so well that it became know as The Bowflex® Body Leanness Program.

Leanness means to strip away the fat from under the skin as well as at deeper levels. Leanness also implies a pleasing shape

and tone to the skeletal muscles.

You might say leanness is the opposite of fatness because the people involved in my research certainly got rid of their excessive

fatness in record time.

All the guidelines that were applied have been organized in the booklet you are now holding in your hands. It’s the next best

thing to actually going through one of my research projects. In fact, it’s probably better since nothing is experimental. All of the

fine points have been tried, tested and proven effective.

If you are overfat, and if you are interested in doing this program, there are several things that you need to understand about my

experience. Since 1965, I’ve trained more than 10,000 overfat individuals. After many years of pushing, coaxing, and listening to

these trainees, certain traits became evident to me:

• People are not lazy by choice. They are forced into it by the confusion that surrounds the abundance of fitness information that

is available. If these individuals are given simple decisive instructions, they will train very intensely.

• People, if they are provided with specific menus, will drastically alter their eating habits.

• Most of these people, however, will do neither of these challenging things for more than a week—unless they quickly see and

feel changes in their body.

The Bowflex® Body Leanness Program emerged from these findings. For you to get the best-possible results, you must be willing

to exercise very intensely on the Bowflex® machine and adhere to a strict eating plan.

In return, you’ll get simple exercise instructions, specific menus to use, and my guarantee that if you follow the program exactly

as directed, you’ll observe the pounds and inches disappear on almost a weekly basis.

Now it’s your turn to get excited, and get started!

Sincerely,

Dr. Ellington Darden

The Bowflex

®

Body Leanness Program

12

If you would like to measure your personal before-and-after results,

there are several steps you need to take. It is important that you

accurately perform each task, then at the end of the six-week

program, repeat the process in the same manner.

Body Weight:

Remove clothing and shoes and record your weight to the nearest

quarter pound or hundred grams. Be sure to use the same scale

when weighing yourself at the end of the six-week program. For the

most accurate recordings, weigh yourself nude in the morning.

Since the program is divided into three two-week segments,

you may want to weigh yourself at the end of each two-week

period. Understand, however that weight loss is not the best

way to determine your success. Fat loss is the key component. To

determine the amount of fat you’ve lost, you’ll need to follow the

instructions in the next section.

Enter your starting weight on the RESULTS SUMMARY SHEET

provided.

Circumference of Body Parts:

For an even better idea of the changes that will occur to your body

in the next six weeks, it is necessary to measure the circumference

of certain body parts. This will tell you where the fat is shrinking

and what areas are toning up.

Use a plastic tape to measure the following:

1) Upper arms — hanging and relaxed, midway between

the shoulder and elbow.

2) 2” (5 cm) above navel — belly relaxed.

3) At navel — belly relaxed.

4) 2” (5 cm) below navel — belly relaxed.

5) Hips — feet together at maximum protrusion

of buttocks.

6) Thighs — high, just below the buttocks crease with legs

apart and weight distributed equally

on both feet.

Record each measurement on your Results

Summary Sheet.

Measurements

1

2

3

4

5

6

Women Measure:

Suprailium, triceps, and thigh.

Men Measure:

Chest, abdomen, and thigh.

The Bowflex

®

Body Leanness Program

13

Skinfold Measurements

To accurately track your progress through this six-week program, it is necessary to take skinfold measurements.

By measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage. The goal of

this program is to increase your lean-body mass and decrease your body-fat percentage.

Please read this section carefully. Proper measuring techniques are essential to track your success. It is best to have someone

measure you. Measuring yourself can lead to inaccurate results.

Women Measure: Suprailium, Triceps, and Thigh

Men Measure: Chest, Abdomen and Thigh

Suprailium

Stand relaxed. Pick up a diagonal skinfold

just above the crest of the hip bone on the

right side of the waist.

Triceps

Stand with right elbow flexed 90 degrees

and locate the center of the back of the

upper arm midway between the shoulder

and the elbow. Relax arm at your side. Pick

up skinfold as pictured.

Thigh

Stand relaxed with most of the weight

on your left leg. Pick up a skinfold in the

vertical plane on the front side of the right

thigh, midway between the hip and knee

joints.

Measurements

Chest

Stand relaxed. Pick up a diagonal skinfold

over the right pectoralis muscle, midway

between the armpit and the nipple.

Abdomen

Stand relaxed. Pick up a vertical skinfold

on the right side of the navel.

The Bowflex

®

Body Leanness Program

14

Using Calipers When Measuring Skinfolds

The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and surface fat

and pull it away from the underlying muscle. Take the caliper in your other hand and open the jaws. Clamp the jaws over the

pinched skin and fat. The jaws exert constant tension at the point of contact with the skin. The thickness of the double layer of

skin and fat can then be read directly from the caliper, which is marked in millimeters.

Use these figures on the following chart to determine your

body-fat percentage and enter the number on the line

below.

Starting body-fat percentage

Women

Suprailium

Triceps

Thigh

Total

Men

Chest

Abdomen

Thigh

Total

Measurements

Optional Picture Taking

Pictures can be the most exciting evaluation you can do. The

numbers and the tape measurements are great, but actually

seeing differences from comparison photographs of yourself is

quite satisfying.

Taking full-length photographs is not difficult, but to see the

maximum difference between before and after, you should

follow these guidelines.

1) Keep everything the same. Wear the same outfit, a snug

solid color is best, and have the person taking the picture

stand in the same place, with the same setting behind you.

2) Make sure you stand against an uncluttered, light

background.

3) Have the person taking the photograph move away from

you until he can see your entire body in the viewfinder.

4) Stand relaxed for three pictures, front, right side, and back.

Do not try to suck in your stomach.

5) Interlace your fingers and place them on top of your head,

so the contours of your torso will be plainly visible. Keep

your feet 8” (20 cm) apart in all three pictures.

6) When you get the film developed tell the processors to

make your after photos the same size as your previous

ones. This way, your height in both sets

of photos is equal and more valid comparisons can

be made.

The Bowflex

®

Body Leanness Program

15

To Use The Nomogram:

1) Locate the sum of your three skinfolds in the right column and mark it.

2) Locate your age in years on the far left column and mark it.

3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appropriate to

you, you will find your body-fat percentage.

Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations. Research

Quarterly for Exercise and Motivator® 2, 52:380-384, 1981.

130

40

38

36

34

32

30

28

26

24

22

20

18

16

14

12

10

3

15

20

25

30

35

40

45

50

55

60

5

7

9

11

13

15

17

19

21

23

25

27

29

31

33

125

120

115

110

105

100

95

90

85

80

75

70

65

60

55

50

45

40

35

30

25

20

15

10

Sum of Three Skinfolds (mm)

Age in Years

Percent

Body-Fat

Male

Female

Determining Your Body Fat

The Bowflex

®

Body Leanness Program

16

Calculating Lean Body Mass

Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how

many pounds of muscle were added to your body, after completing the program.

For Example:

Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg). Thus, his

lean-body mass is 70%, or 140 pounds (63.5 kg).

After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.3 kg). His lean-body mass is

80%, or 144 pounds (65.3 kg).

Simple calculations allow us to find the amount of fat Joe lost, and the amount of muscle Joe gained. Before fat weight (60

pounds), minus after fat weight (36 pounds) equals 24 pounds (10.8 kg) of fat lost. After lean-mass weight (144 pounds) minus

before lean-mass weight (140 pounds) equals 4 pounds (1.8 kg) of muscle gained.

Enter Your Information Here: (Pounds or Kilograms)

Before

Body Weight Fat Percentage Body Fat Weight

x

=

Body Weight Weight of Body Fat Lean-Body Weight

–

=

Use the Same Factors to Calculate After Six Weeks.

After

Body Weight Fat Percentage Body Fat Weight

x

=

Body Weight Weight of Body Fat Lean-Body Weight

–

=

Final Results

Before Body Fat Weight After Body Fat Weight Total Fat Lost

–

=

After Lean-Mass Weight Before Lean-Mass Weight Total Lean-Mass Gained

–

=

The Bowflex

®

Body Leanness Program

17

Name Age

Height Weight Loss

Weight Before Muscle Gain

Weight After Fat Loss

Please follow the instructions in the “Measurements” section for measuring circumferences.

Your Results Summary Sheet

Measurements

Right Arm

Left Arm

2” (5 cm) Above Navel

Navel

2” (5 cm) Below Navel

Hips

Right Thigh

Left Thigh

Percent Body Fat

Before After

Total

Difference

If you wish to send in your results to the Bowflex Division, please send to: Bowflex® Results, 16400 SE Nautilus Drive,

Vancouver, Washington, USA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name,

address, and phone number. Submissions may be selected for use in promotional marketing materials.

The Bowflex

®

Body Leanness Program

18

GUIDELINES Week 1&2

All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement

for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth.

When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to

a minimum, no longer than 60 seconds. No workout should take more than 30 minutes to complete. Perform each workout three

days a week.

GUIDELINES Week 3&4

All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement

for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth.

When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to

a minimum, no longer than 45 seconds. No workout should take more than 30 minutes to complete. Perform each workout three

days a week.

GUIDELINES Week 5&6

All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement

for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth.

When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to

a minimum, no longer than 30 seconds. No workout should take more than 30 minutes to complete. Perform each workout three

days a week.

Exercise

Leg Extension

Bench Press

Lying Biceps Curl

Seated Shoulder Press

Seated Abdominal Crunch

Sets

1

Reps

8-12

Exercise

Leg Extension

Bench Press

Lying Biceps Curl

Seated Shoulder Press

Rear Deltoid Rows*

Seated Triceps Extension

Seated Abdominal Crunch

Sets

1

Reps

8-12

Exercise

Leg Extension

Leg Press

Bench Press

Lying Biceps Curl

Lying Shoulder Pullover

Reverse Fly

Rear Deltoid Rows*

Seated Triceps Extension

Seated Abdominal Crunch

Sets

1

Reps

8-12

The Workouts

* The Upright Row exercise was used in Dr. Darden’s original study. Although many people have used this exercise for years, recent information in the

Physical Therapy field has caused the authors of this manual to caution against performing this exercise because of the unnatural twisting movement

created in the shoulder joint. We suggest you substitute Rear Deltoid Rows for the upright Row exercise.

The Bowflex

®

Body Leanness Program

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Bowflex Motivator 2 User manual

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